Calculate your target heart rate zones for optimal exercise performance and cardiovascular health. Track your fitness progress with personalized heart rate recommendations.
Follow these simple steps to calculate and understand your heart rate zones for optimal training
Input your current age in years. This is used to calculate your maximum heart rate using the standard formula (220 - age).
For more accurate results, measure your resting heart rate when you wake up and enter it. This enables the Karvonen formula for precise calculations.
Choose your desired training intensity - moderate for beginners, vigorous for intermediate, and maximum for advanced athletes.
View your target heart rate zones and understand which zones are best for fat burning, aerobic fitness, and maximum performance.
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Our calculator provides accurate, personalized results to help you optimize your workouts
Uses both the standard formula and Karvonen method for precise heart rate zone calculations based on your specific data.
Get customized heart rate zones for warm-up, fat burning, aerobic, anaerobic, and maximum effort training.
Ensure you're training at appropriate intensities to maximize results while minimizing injury risk.
Access your heart rate calculations on any device - perfect for tracking during workouts.
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Designed to help you improve cardiovascular health and track fitness progress over time.
Find answers to common questions about heart rate calculation and training zones
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. The most common formula for estimating MHR is 220 minus your age. However, this is a general estimate and individual variations exist.
Heart rate zones are percentage ranges of your maximum heart rate that correspond to different training intensities. They help you target specific fitness goals: Zone 1 (50-60%) for warm-up, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic fitness, Zone 4 (80-90%) for anaerobic threshold, and Zone 5 (90-100%) for maximum effort.
Our calculator provides estimates based on established formulas. The standard formula (220 - age) is a general estimate with an accuracy of ±10-12 beats. For greater accuracy, we also use the Karvonen formula when you provide your resting heart rate, which accounts for individual fitness levels.
The Karvonen formula is a more precise method for calculating target heart rate zones. It takes into account your resting heart rate, which reflects your cardiovascular fitness. The formula is: Target HR = [(Max HR - Resting HR) × %Intensity] + Resting HR. This provides personalized zones based on your actual fitness level.
For most training sessions, checking your heart rate every 10-15 minutes is sufficient. During interval training or when targeting specific zones, you may want to monitor it more frequently. Many fitness trackers and smartwatches provide continuous monitoring during workouts.
Yes, as you become more fit, your resting heart rate typically decreases, and you may need to adjust your training zones. It's recommended to recalculate your heart rate zones every 3-6 months or whenever you notice significant changes in your fitness level.
Use our heart rate calculator to train smarter and achieve your fitness goals faster